The standard diet is a balanced combination of protein, fat, carbohydrates and fiber. A well balanced diet supplies vitamins and minerals needed on a daily basis.
The average adult woman needs about 2000 calories a day to maintain a healthy weight, and the average adult male requires about 2500. Calories are units of energy, and they come from our food sources in the form of protein, fats and carbohydrates. Protein and carbohydrates have 4 calories per gram, while more dense fat has 9 calories per gram.
The food pyramid, which suggests six to 11 servings of grains, three to five servings of vegetables, two to four servings of fruit and four to six servings of proteins daily, with fats used sparingly, is the model for the standard diet.
Protein
Proteins supply amino acids, the building blocks required to maintain and repair the body's tissues and muscles. Protein also supplies energy when the body is in short supply of fat and carbohydrates.
Energy needs vary with each individual, and the recommended protein requirements are between 46 grams to 70 grams daily. The ratio for protein is 1 gram of protein for every 40 calories consumed. An average daily diet of 2000 calories would supply 50 grams of protein.
Beans, legumes, grains, nuts, vegetables and high quality meat and dairy products all provide protein for the standard diet.
Fat
Fat is a necessary nutrient for the body and performs a variety of functions. According to the Food and Agriculture Organization/World Health Organization, a moderate amount of fat is needed for health and should be at least 15 to 20 percent of overall calories consumed.
Fat works in the body and helps support the function of other nutrients. Vitamins A, D, E and K are fat soluble and carried into the bloodstream in food. Without fat, these vitamins would not be able to nourish the body.
Fat supplies energy, or calories, so the physical body is able to function and perform the body processes vital to life. Fat is a concentrated energy source, providing 9 calories per gram. Extra fat is stored in the body's fat cells.
Carbohydrates
Carbohydrates are the body's main source of energy. Sugars are referred to as simple carbohydrates, while starches and fiber are called complex carbohydrates.
All carbohydrates are made of the same three elements: carbon, hydrogen and oxygen. Whether carbohydrates are simple or complex depends on their molecular structure. Complex carbohydrates from starches are broken down into simple sugars before they can be absorbed into the bloodstream. Then they move into the cells and are converted to energy.
Since carbohydrates are the body's main source of energy, converting sugars and starches into glucose, they are necessary to sustain life. Whole grains, fruits and vegetables all provide complex carbohydrates.
Fiber
Complex carbohydrates that the body can't digest are referred to as fiber. Since the body cannot use the carbohydrates for energy, they are eliminated from the body in the form of fiber. Fiber is not really a nutrient, but a necessary element of food for good health in the standard diet.
There are two types of fiber: soluble and insoluble. Insoluble fiber is commonly known as "roughage." It moves waste through the intestines, promoting regularity and helping prevent constipation.
Soluble fiber dissolves and has a gummy texture. In the body it binds to fatty substances and helps to lower blood cholesterol levels. The body's use of sugar is also regulated by soluble fiber.
Vitamins & Minerals
Vitamins and minerals work together with other nutrients to make the body function. They are referred to as "micronutrients" because the body requires less of them than protein, fats and carbohydrates.
There are two groups of vitamins: water soluble and fat soluble. Water soluble vitamins dissolve in water, and once the body has used what it needs, the vitamins are excreted through the urine. Because they're not stored by the body, these nutrients need to be consumed regularly to avoid deficiencies. Fat soluble vitamins are carried into the bloodstream and throughout the body in fat. The body is able to store fat soluble vitamins in body fat, so getting a new supply every day is not essential.
Minerals help regulate a variety of body processes, such as fluid balance, muscle contractions and nerve impulses. They also give structure to bones and teeth. Minerals are categorized as major and trace, depending on the body's need. Both are essential to life and can be found in huge variety of delicious food making up the standard diet.
References
- Diet & Nutrition, A Holistic Approach; Rudolph Ballentine, M.D.; 1978
- The American Dietetic Association's Complete Food & Nutrition Guide; Roberta Larson Duyff, MS, RD, CFCS; 1996
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